Hey guys! Billy and I had a good run but I figured I’d kick of 2012 by going solo. This log will be used to track my progress for the duration of this year as I’ll be spending much of it “improving” as Berto likes to call it.
2011 was a great year on a number of fronts. I conquered some demons, broke some new ground, and made a whole lot of positive changes in and out of the gym. 2011 was the first time in my lifting career that I really focused on strength progression and my numbers showed it. Over the past 18 months, I’ve taken my squat from 405 to 455, my paused bench from 215 to 260, and my deadlift from 455 to 575.
I caught the power lifting bug after competing in my first meet and plan on hitting up as many as my schedule allows in 2012. My competition goals for this year are a 500+ squat, 300+ bench, and 600+ deadlift at 198lbs.
Bodybuilding is still a passion of mine but right now the weight I’m moving takes precedent over how I look. That’s not to say that I want to become a gluttonous tub of goo for the sake of strength but I don’t care that I’m not shredded. With that said I’ll be cutting for the next 8 weeks in order to drop some fluff, make sure I can make weight for my next meet easily, and have plenty of room for growth during my improving season. I hope to hit the low 190s before the Beau Moore Classic on March 10th.
Training wise, I’ll be using Westside Barbell’s approach with two ME days and two DE days for my upper and lower body. It’s my opinion that training for strength is going to bring the hypertrophy that I need as long as my food, rest, and supplementation are optimal (in that order). Aesthetically, I really need to improve my shoulders, chest, and triceps in that and I can think of no better way to do that than benching and overhead pressing a lot of weight. It goes without saying you shouldn’t expect to see a lot of drop sets, super sets, or fancy techniques. I won’t be doing any normal “bodybuilding” cardio either but instead my GPP work will consist of things like Prowler pushes, Kettlebell Swings, Barbell Complexes, and sprint work.
On the diet front my starting macros are 265g protein, 175g carbohydrate, and 80g fat. My meal pattern is based around the Borge ***erli’s BioRhythm Diet so I eat protein/fat/trace carbs for most of the day and then eat ~70% of my carbohydrates before I go to bed. My food sources are the usual: Whole eggs, chicken breast, whey/casein, and fruits/veggies. As you’ll probably guess, I like a variety when it comes to my carb sources so I’ll be using oats, Pop Tarts, cereal, and whatever else looks good.
I’m looking forward to killing it for the next 364 days. Thanks for reading, subscribing, and generally giving a crap about me. Lets go!